Day 101 - Grow Younger Every Day Step 13: Consistency

Step 13 is all about consistency.


I get e-mails and messages on Facebook, Youtube, and of course this blog, all the time asking me (what I believe to be) silly questions about either doing, or not doing something health and fitness related.


Questions like, "I am doing P90X, if I have a piece of cake for my birthday, will I not get awesome results?" or "I am currently following a 3 day-a-week workout plan, if I skip a day, will I lose progress?"


Questions like these make me chuckle and laugh every single time I see them. I try and help folks as much as I can, but I can't help but feel as though many people have their priorities greatly misguided.


I think this is due, in part, to the "instant results" mentality that many people carry with them. Whether it is trying to look your best for the beach, or some other event, many folks set their sights on one specific date or goal, and completely close themselves off from one truly matters.


Sure, it is great to set your sights on specific goals, but your true intentions should be focused on a life-long dedication to exercise and healthy eating.


Once that happens, and you focus on the long-term importance of both of these things, you will see that consistency is the name of the game!


Not only that, but when you are consistent with your efforts towards healthy living, 90% of the time, missing a day or two of exercise due to illness, or having a piece of cake on your birthday will hardly even seem like a blip on your radar when you are consistent with your efforts.


Consistency is key to success in anything. Remember that it is impossible to be perfect, but striving as close to perfection as possible can elicit great success.


Quote of the day:
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
~ Thomas Edison

Day 100 - My Top 10 Blogs

To be honest, I am quite proud of myself for reaching 100 straight days of blogging! I can honestly say that when I started out with this goal to write 365 blogs in a row, consecutively, I knew it was going to take some time and dedication, but didn't realize it would be this time-consuming.


Having said that, I feel as though I am in a good rhythm and routine now and am looking forward to at least 265 more days in a row!


Since 100 straight blogs is a bit of a milestone, I am going to do something a little different today. I am going to post my Top 10 Most Popular Blogs. Below, you will find a list of my Top 10 blogs, according to number of views recorded by blogger. These are not necessarily part of my 365 "Grow Younger Every Day" blogs, but my Top 10 none-the-less. This is a great opportunity for any new readers out there to see what all of the fuss has been about in the past.


I would like to thank those of you who have stuck with me and continue to read this blog. I have seen a pretty tremendous increase in readership over these past few months, and am hoping to continue that trend. So thanks!


Top 10:


10. March 26th, 2012 - Warrior Training


9. October 13th, 2011 - Calories


8. February 20th, 2012 - More Discussion into Morning vs. Evening Exercise


7. April 25th, 2012 - Think Like an Athlete


6. February 3rd, 2012 - My Thoughts on Crossfit


5. March 16th, 2012 - Mass Phase Progress - End of Phase 1


4. April 19th, 2012 - Warrior Training Revised


3. March 30th, 2012 - Mass Phase P90X Chest, Shoulders, and Triceps Modifications


2. February 15th, 2012 - Time to Move Some Weight


1. January 3rd, 2012 - Reader Question - Should I do Insanity if I'm a skinny guy and can't keep weight up?


Quote of the day:
"Never leave that till tomorrow which you can do today."

- Benjamin Franklin

Day 99 - Grow Younger Every Day Step 12: Failure is Not Final

Step 12 is all about moving on from your mistakes or failures.


Whether you are an athlete or an 'average Joe', you are going to hit roadblocks on the road to success. Roadblocks could include injuries, bad training days, 'cheat' meals/snacks, etc.


Remember that sh*t happens in life, and usually, things happen outside of your control that can derail your progress.


Even during those times of weakness when you decide to have a cheat meal, and you are fully in control, remember that this does not meant that you are a failure.


Far too many times I see somebody say, after having a 'bad food day', "Oh well, I will get back at it on Monday!" Well, Monday usually turns to "next week", which then turns into "next month", and eventually "I'll be good at the start of the year!"


I have never understood the whole "New Year's Resolution" hoopla. It is so incredibly common for people to 'fall off the wagon' in the last few months of a year, just so that they can start fresh with a new plan on the 1st of January.


I say, why wait? Why wait for the next day, or next week, or next year to start before you decide to make a change? If you have made a mistake, or mistakes, don't sit around and contemplate when you are going to 'fix things', just do it!


"Well, I can't give up sweets and junk food during the holiday season, that's just crazy talk!"


Fine, but what's stopping you from working out? What's stopping you from limiting the junk you shove in your gob?


How many times have you heard someone say, "Oh, I am going to start eating junky again starting Monday?" People don't plan cheat meals ahead of time, they just do it when they feel like doing it! So why not do the same in reverse?


This will be further elaborated on in the final few "Grow Younger Every Day" blogs over the next few days.


Quote of the day:
“If opportunity doesn’t knock, build a door.” 

- Milton Berle

Day 98 - Motivation Saturday

Well, the Olympics are here. There is no surprise that this week's version of Motivation Saturday is a video inspired by the 2012 London Games!


Quote of the day:
"You're only as good as you allow yourself to be. Allow yourself to be great, and embrace the happiness that follows."

~ Joseph Torres

Day 97 - Grow Younger Every Day Step 11: Be Honest With Yourself

Step 11 is all about being honest with yourself.

What do I mean by this? Allow me to explain.

This step really is in reference to every other step in this list. The number of times I hear from people, or see comments online of people saying, "I ate healthy and worked hard, yet I don't see any results!"

How hard are you working out? How many cheat meals/snacks have you had?

Anything worth achieving requires effort, plain and simple.

The beautiful thing about this step is that it can be applied to every facet of your life.

Most people have an astute sense of what is right/wrong, also known as your conscience. Yet, I hear people lying to themselves, or more specifically to others, all the time.

As I have said in many different previous posts, I am not a psychologist, although I seem to have noticed at how many individuals are looking for that sense of positive reinforcement.

An example of this, I always have a coworker of mine who would say, "Ugh, I ate an entire pizza for lunch again today!" Really, when you think about it, why would he even mention this to me unless he was looking for a positive comment back from me, such as, "Oh, it's ok Steve, it was only a medium!"

Chances are, Steve probably knows already that eating an entire pizza for lunch is a bad thing. So why does he feel the need to tell someone else what has happened and cannot be changed? Either he is looking for someone to tell him that it was wrong, or sort of pat him on his back and reassure him that it is ok, and to move on.

I try and focus in on my conscience as much as I can. I know this is much easier for some than others, but the more you train yourself, the more you begin to realize that your "inner voice" is quite bang-on.

If you were to "exercise" a few days a week, at a very moderate pace, and eat junk meals all the time, do you really think you would get the results that you were necessarily looking for? On top of that, if you really think deep into your brain, and listen to your inner voice, I am pretty sure your conscience will tell you the same as well.

I find that my inner voice is eerily similar to having a parent's voice inside your head. Maybe I am out for dinner with my wife, and I see the dessert menu. Boy oh boy does the chocolate cheesecake look good! But, as I wait, and I focus and listen to my inner voice, I begin to hear, "Sure, it will be tasty, but do you really need that?"

I personally think that if you can train yourself to listen to your inner voice, and listen to it well, you will be able to make better decisions about your diet and lifestyle!

Quote of the day:
"Success seems to be largely a matter of hanging on after others have let go."
~ William Feather

Day 96 - Grow Younger Every Day Step 10: Sleep

Step 10 is all about catching sufficient "Z's".

I would go as far to say that sleep - or lack of sleep - has the greatest impact on a person's overall lifestyle more than anything else.

Sufficient sleep is not only recommended, but also required to promote proper recovery of the mind and body, helps maintain a healthy body weight, helps to curb food cravings, not to mention increasing daily energy levels.

For most people, 7 to 8 hours of sleep a night is recommended to elicit all of the benefits listed above. There are exceptions to this rule, as some people may require slightly more or slightly less sleep, but if you start aiming for 7 to 8 hours, you can then judge how you feel and go from there.

Now, you may read or hear about how important sleep is from many different sources, but few ever help you achieve a better sleep. So, I have included a list of tips to hopefully help you improve your quality of sleep.

1. Stay Consistent - If you go to bed at 10pm on weeknights, yet stay up partying until 2 or 3 in the morning on weekends, you are sending mixed signals to your body's rhythms that can disrupt your sleep patterns. Try and go to bed at the same time every night.

2. Avoid Alcohol - Alcohol can actually disrupt your sleep patterns. Oftentimes people think that they need a drink to fall asleep, and it may in fact help you fall asleep, but too many drinks can prevent your body from falling into a deep sleep, when the restorative effects take place.

3. Follow A Pattern - Some people enjoy reading before bed, others enjoy watching tv. Whatever you do to help you fall asleep, try to get yourself into a pattern at least an hour before bed. Usually, this should involve a mentally-relaxing activity, with low lighting prior to snooze time. This sends signals to your brain that it is time to hit the sack.

4. Avoid Caffeine Before Bed - Some folks are able to have a post-dinner coffee and sleep just fine. I never want to run that risk. Caffeine can stay in the blood stream for up to 6 hours, so I try not to have any coffee after 2pm in the afternoon. That gives my body plenty of time to be unwind and prepare for bed no later than 8pm. I am usually fast asleep by 10pm.

5. Workout Earlier - One of the main reasons why I workout in the morning, is because by bed time, I am nice and sleepy. There are days when I play men's league hockey at night, and I always have troubles sleeping after I get home. By exercising too close to bed time, you are firing up the body which may make it hard to fall asleep.

6. Stay Cool - A drop in body temperature is another signal sent to your brain that you are ready to sleep. We have all had those hot summer nights when we struggle to sleep. I enjoy being cool when I sleep, so that is why I almost always sleep in just shorts - even in the middle of winter. The rest of you may like wearing PJs, which is fine, but try setting your house temperature a bit cooler and see if you notice a difference.

Hopefully these tips can help you get on track, and enjoy the full benefits of deep, restorative sleep!

Quote of the day:

"If you care at all, you'll get some results. If you care enough, you'll get incredible results."
~ Jim Rohn

Day 95 - Grow Younger Every Day Step 9: Yin and Yang - Exercise and Recovery

Step 9 is all about covering both ends of the fitness spectrum. What I mean by this, is that even though it is important to exercise intensely and train with a purpose, it is also extremely important to take time to rest and let your body recover.

I find that most people seem to forget that your body recovers and repairs during your "down time". This is a time of growth, when your body repairs the tissues that you damaged, assuming you are exercising hard enough!

Oftentimes I see individuals who wish to "intensify" their training programs by making workouts longer, as well as working hard for 6/7 days a week. Unfortunately, this may do more harm than good.

I personally believe that if you wish to intensify your training program, stick to 5/6 days a week, intensify each individual workout by increasing resistance/interval times/etc., but ensure that you take at least 1 day of recovery and 1 day of 'active recovery' by doing lighter exercise.

I know a lot of folks who get rolling on a momentum high, and feel as though taking a step back to recover, they are going to not only lose momentum, but also the results they have gained thus far. Fact of the matter is, the opposite is true. The time you take to rest and recover is the time the body repairs and improves.

For a general guideline, if you are exercising intensely, I would recommend at least 1 day of complete recovery a week, 1 day of lighter exercise per week, and one recovery week after every 3-6 weeks of intense exercise. Recovery weeks should consist of a week of lighter than usual exercise. I highly recommend that you stay at least somewhat active, but just tone down the intensity just a bit.

Remember that a long life-long road of exercise and healthy eating will allow you to take time off from time to time to relax, enjoy leisure activities, and let your body recover and grow!

Quote of the day:
“All our dreams can come true – if we have the courage to pursue them.”
- Walt Disney

Day 94 - Grow Younger Every Day Step 8: One Size Does NOT Fit All

I have taken a few days away from my "Grow Younger Every Day" list, but we are now back. Just in case you have missed any of my previous versions, you can find them below:

Step 1: Exercise
Step 2: Eat Naturally
Step 3: Believe in Yourself!
Step 4: Enjoy What You Do
Step 5: Exercise with Purpose
Step 6: Spend Less Than You Make
Step 7: Diet Flexibility

Step 8 is a bit of a change of pace from previous steps. In the first seven steps, I am trying to convince you of things that you should do. Step 8 is all about things you maybe shouldn't do - follow.

If I had a nickel for every diet craze/fad/trend/style/etc. that claimed to be "the ONE", I would have a $hit-load of nickels. On the flip side of that coin, there are also an endless number of fitness styles/crazes/trends/etc.

Let me state this as early into this blog, and as clearly as I can. Anybody who tries to tell you that their diet/exercise program is THE best, and that you should try it because it works, is a buffoon!

There are such varying amounts of interests, lifestyles, moods, training patterns, etc. that you see across the board, it is not only idiotic, but just flat out wrong to assume that one thing will work for everyone.

Take this analogy, for example. With the Olympics coming up, do you think that a marathon runner would train and have the same diet as say someone who is training for the shot put? No, they are almost completely opposites in the training spectrum!

That may be a crude example to use, as probably majority of the people who are looking to make better lifestyle changes are wanting to diet and exercise to lose weight or maintain a healthy weight and do so while either building or maintaining muscle tissue.

When it comes to diet and exercise, I think that you should (for the most part) do what works for you. We all lead different lives, with varying amounts of activity and stress. So I think the foods you put into your mouth, as well as the physical activities you should partake in should be what interest you, are safe, and are properly structured to benefit you in a positive way.

I should place an asterisk beside the "benefit you" because there may be foods and forms of physical activity that you certainly enjoy and are relatively safe (short-term), but may not be the best for your long-term health.

One other thing I will mention, is the fact that although someone may say to you, "Oh, you should try the paleo diet. I do it and I have seen tremendous change!" Well, it turns out that even your paleo friend may not be as "paleo" as he/she thinks!

To summarize; diet/fitness trends can work for many, but are not necessary for all. What works for someone else, may or may not work for you, so don't try and conform to other folks' strategies, as it may not work for you. You should do what works for you!

Quote of the day:
"The best years of your life are the ones in which you decide your problems are your own. You don't blame them on your mother, the ecology, or the president. You realize that you control your own destiny."
~ Albert Ellis

Day 93 - Tough Mudder Training

I now have a pretty small window to train for the Tough Mudder. I ran the Warrior Dash two days ago, so I took a recovery day yesterday (22nd), so now I am starting my Tough Mudder training today (23rd).

I do have a few things on my side, however. Firstly, I intentionally structured my training program to build up some strength and 'performance' leading up to Warrior Dash. The Warrior Dash itself was used as a bit of a training run, as well as a launching point for the final 4-week stretch leading into Tough Mudder.

My schedule below has changed (yet again) from previous iterations, as I have decided to switch my focus towards more athleticism and endurance rather than throwing in a week of strength training. Since I have such a small window (less than 4 weeks), and I have already strength trained leading up to Warrior Dash, my goal is to now take my functional training and make my muscles perform more athletically. In my opinion, one of the best ways to do that, is to use Insanity The Asylum! Schedule below:

July
23 - AM: Speed & Agility/Overtime, PM: Hockey
24 - Back to Core
25 - AM: Strength/Overtime, PM: 5-6 km Run
26 - Yoga/Relief
27 - Vertical Plyo/Overtime
28 - 10km Run
29 - Back to Core

30 - AM: Strength/Overtime, PM: Hockey
31 - Relief
August
1- Game Day/Overtime
2 - AM: Vertical Plyo/Overtime, PM: 8km Run
3 - Back to Core
4 - Strength/Overtime
5 - 15km Run

6 - Yoga/Relief
7 - Speed & Agility/Overtime
8 - AM: Strength/Overtime PM: 5-6km Run
9 - Game Day/Overtime
10 - Vertical Plyo/Overtime
11 - 10km Run
12 - Yoga/Relief

13 - Back to Core
14 - Speed & Agility/Overtime
15 - Asylum Fit Test
16 - Yoga/Relief
17 - Yoga/Relief
18 - Yoga/Relief
19 - Tough Mudder

A couple things to note. Firstly, I picked up an idea from a fellow fitness fanatic named Mike about doing Overtime after every Asylum workout. I am not going to do Overtime on days that I do "Back to Core" since that routine is more intended to be an "active recovery" type of day.

Also, for these next few weeks, I am hoping to make my diet as flawless as possible. I am not necessarily tracking numbers or following a specific macronutrient breakdown, I will just be attempting make my diet as clean as possible to fuel my performance and recovery!

Quote of the day:
"The key to happiness is having dreams. The key to success is making your dreams come true."
~ Author Unknown

Day 92 - Warrior Dash 2012

I completed my 2nd Warrior Dash yesterday. The event was held in Barrie, Ontario, a little over an hour north of Toronto. The event was held at the same ski resort as last year, with essentially the exact same trail, with a few extra obstacles this time around.

Last year, my time was 32:32, so my goal this year was to firstly improve on my time, but to also use this as a bit of a training run for my upcoming Tough Mudder in a few week's time.

My final time this year was 31:08, good for 156th place out of 6689 runners. That also puts me in 69th place out of 950 males aged 20-29 (my age group).

I am happy that I shaved nearly a minute and a half off of my time from last year, even considering there were more obstacles this year, although I have to admit that my eyes are focused more on Tough Mudder and this was just a stepping stone to reach that point.

The event itself was great, very similar to last year's. I found both last year's and this year's events were very well organized. I found the obstacles were a bit better, and more abundant this year, although a few of them were still a bit "basic". Either way, this a great event that many will enjoy!

I am taking today as a rest and recovery day (July 22nd), but will be starting right back up again with my bridge program tomorrow, training for Tough Mudder.

Keep an eye out for tomorrow's blog as I will detail the bridge program, with some changes to it from previous iterations.

Quote of the day:
"The significance of a man is not in what he attains but in what he longs to attain."
~ Kahlil Gibran

Day 91 - Motivation Saturday: Warrior Dash

It is Saturday July 21st. I am off to run my 2nd Warrior Dash. If you are reading this and have never ran the Warrior Dash or other similar "mud-runs", I highly recommend it, they are great fun. Not only will it be something for you to train and work towards, but the even itself is a great way to test your physical capabilities and get covered in mud from head to toe!

Quote of the day:
"Be not afraid of growing slowly; be afraid only of standing still."
~ Chinese Proverb

Day 90 - Grow Younger Every Day Step 7: Diet Flexibility

Step 6 on my list of things to a happier, healthier life involves being a realist when it comes to dieting.

I absolutely think that if someone is looking to lose weight, they should be as absolutely strict as possible. Every single little indulgence can either slow your momentum or completely derail your efforts.

On the other hand, if you are an individual who lives a healthy lifestyle, maintains a healthy weight, and is physically active more days than not (I am one of these people), then I say have some 'junk' food every now and again.

I remember a while back when I heard Tony Horton mention his 90/10 plan. I have heard other health and fitness 'experts' use similar numbers, although I would even go as far as to say use an 80/20 plan.

What this means is that 80-90% of the time, you want to absolutely nail your diet. 80-90% of your daily/weekly/monthly calories should come from whole grains, fruits, vegetables, healthy fats, lean meats. The other 10-20% of your calories can be for junk foods. This is important to me for a few reasons.

First, having little treats here and there reminds me how important it is for the rest of my diet to be as clean and healthy as possible. If I was to have an entire 'junk day', I would physically feel like crap that day and probably the next as well. Whereas if I just have small treats here and there, they are essentially lost in the shuffle of eating so well for the rest of the day.

Secondly, by allowing myself to some junk food here and there, I never feel like I am deprived of certain foods that I love and therefore need to go on a bender because I crave them so badly. I am a sucker for homemade cookies, for example. Every once in a while, my wife will make a batch of cookies, but I always ask her to make half a batch. This way, we both enjoy a few cookies, but I would rather us share a half batch than to devour and entire batch of cookies between us!

Thirdly, let's face the facts here. There are times in life when you are in a situation of indulgence. Maybe there is cake at work for a coworkers birthday. Or maybe you have a big family and celebrate every birthday together with some sort of dessert (I do!). In these instances, I never want to feel like I have an elitist personality because I turn down dessert while others are scarfing down. No, I rarely ever care about what others think of me, but I also don't want to seem like I am sticking my nose up in the air because I have chose to skip dessert.

At the end of the day, I like to remember that there are many things to enjoy in life. Maybe your indulgence is a few glasses of wine after a hard week, or going to the local baker on Saturday morning for a fresh pastry. These little things are what makes life worth living at times. We are a very food-influenced species, we love our foods/treats. There is no reason why you can't indulge, just make sure you have your life under control and are being 'good' 90% of the time! Those little treats will keep you smiling!

Quote of the day:

"It isn't sufficient just to want - you've got to ask yourself what you are going to do to get the things you want."
~ Franklin D. Roosevelt

Day 89 - Grow Younger Every Day Step 6: Spend Less Than You Make

Step 6 is taking a short step away from traditional health and fitness tips. Although monetary matters are not entirely related to your physical health and fitness, they are far more involved than most people think.

More often than not, choices made by individuals are either based on how much money they make or do not make. I am not a financial planner, so I am not here to discuss what you should or shouldn't do with your money, that is everyone's individual choice.

What I am going to try and ask you to do, however, is try and curb your spending as much as possible. Debt is one road that, when traveled down, usually ends up causing mental and potentially physical pain.

I understand that not everyone has equal opportunity in this world, I really do. There can be quite large, almost insurmountable differences between those who have and those who have not. But sticking with the theme that you should try and control as much of what you can in your life, I think your best option when it comes to money is to spend less than what you make.

Again, there are times when shit happens and you have to spend your money. Car maintenance, home payments, bills, health spending, etc. These types of things are (for the most part) out of your control, however. What I am referring to is those times when you see that fancy new smartphone, or the "great deal" on new flat screens.

If you really wish to buy something, save for it! I promise you that by the time you save up your money for something that you wish to purchase, that time will give you a better idea of whether you truly do want that item, or it was just going to end up being an 'impulse buy'.

In my honest opinion, I feel many people buy luxury items out of impulse to fill a certain void in their lives. Whether they are dealing with some sort of emotional issue, or they wish to mask the feelings of something else, impulse shopping gives that specific 'high' that lifts the spirits and makes you feel good.

Also, you may begin to better evaluate your life and your priorities. I find that, for myself at least, healthy eating and staying active is what makes me fell fulfilled and happy. Spending time with my family and making them happy is definitely top priority for me, but leading a healthy lifestyle and therefore encouraging others is also high up on that list.

Unfortunately, far too many people dig themselves into deep holes of debt, throwing away countless gobs of cash in interest when it is unnecessary. Next time you wish to go shopping, just think to yourself, "Do I have the money for this?" If so, then ask yourself, "Do I really need this (insert item here), and will this item enrich my life for the better?" You could potentially save yourself a fair bit of money just by taking a step back and analyzing your thoughts first.

Quote of the day:
"Contrary to the opinion of many people, leaders are not born. Leaders are made, and they are made by effort and hard work."
~ Vince Lombardi

Day 88 - Grow Younger Every Day Step 5: Exercise with Purpose

Step 5 in leading a happier, healthier life is all about the time you spend exercising.

I see it all the time, people literally pissing their time away at the gym. On on hand, you have the guys lifting stupid amounts of weight (either because they can or because they are trying to impress others), they do a set, grunt and groan, drop the weights down and then pace around while sipping water.

Then, you have the folks who are using the cardio machines, staring blankly at either a magazine, tv, or my personal favorite - texting while exercising.

Why are you wasting your time?

In previous posts, I have discussed the importance of intense exercise, not to mention finding something you enjoy doing. I would say the majority of the people hitting the gym are not following either piece of advice.

If you wish to be a bodybuilder, then go right ahead and take your time between sets. Use ridiculous amounts of weight. Sip lots of water, etc. However, I am almost certain that most people do not want to be bodybuilders. Sure, ask most of the guys out there, and they will probably say that they wish to be "ripped", so they think that their huge muscles are going to "pop out" of their fat...simply not true.

Or what about the women who feel as though just because they are "in the gym", that is good enough, as if the air you breath while "working out" is going to magically make you thinner...

Most people have busy lives. I have a 7-month old son at home, so even though I thought I had a busy life before, I now know how much free time I used to have. I hate the feeling of wasting time throughout the day, especially when I may only have a small window of opportunity to get my workout done, I need to get shit done, and pronto! (excuse the language)

When I say "Exercise with Purpose", I mean that in two different ways.

First of all, as I mentioned above, when you train with purpose, you spend less time sitting around, and more time working. I highly recommend either hiring a personal trainer, using a home workout video, or structuring a workout for yourself complete with break times, etc. This way, you allot a very specific amount of time for yourself to workout, and you finish on time.

Secondly, Exercise with Purpose refers to having a training goal in mind. For those of you who follow my blog all the time will think I sound like a broken record here, but ALL health and fitness journeys should start with a goal or goals. This should be something very specific. "I wish to lose 10 pounds by August 20th!" "I want to run a 5km race in 25 minutes!" etc.

Once you start with a goal, the more specific, the better, you can then structure you workouts to aim directly at that target. I find, for myself, I get much more mental focus when I am training because I have a very specific light at the end of the tunnel that I am striving for. I get into my home gym and work as hard as I can every day because I know that I have, for example, 60 days to hit my goal, and I need every single minute of my training time to reach that point!

Trust me when I tell you that, setting a goal for yourself, working towards said goal, and then conquering it, is one of the most satisfying experiences you can make for yourself!

Quote of the day:

"You are never too old to set another goal or to dream a new dream."
~ C.S. Lewis

Day 87 - Grow Younger Every Day Step 4: Enjoy What You Do

Step 4 of improving yourself involves enjoying what you do.

Some things in our lives are hard to control. Let's not try sugar coat things, people's jobs are a great example of something that not everyone has control over. Sure, there will be those that will tell you to just up and quit your job if you don't like it, but more often than not, there are major repercussions that follow an attempted career change. This is even more prevalent if you have a family that relies on you and your income.

Sure, there are things in our lives that we have little to no control over, but there are many things that everyone does have control over but simply choose to be miserable. I want you to do your best and take control of two of the most important things involved in your life - and enjoy every minute of it!

First is diet.

I will admit that growing up, my family was a very "basic" in terms of what we ate. Our idea of vegetables consisted of corn, potatoes, and sometimes peas. As I got older, and made it out into the world on my own, my wife (then girlfriend) helped and inspired me to try new foods.

I now consider myself a vegetable fanatic. There is still a pretty big list of items that I have never tried before, but the list of things that I now eat is far greater than what it used to be.

This took some time to get used to. Since I wasn't too accustomed to eating certain fruits and vegetables, I would try things here and there, and eventually my grocery list began to change to include far more fresh produce. Now, my wife and I joke about how much of our fridge, beyond just the vegetable crisper, is taken up by fresh fruits and veggies.

The mental approach I took towards eating new and healthy foods is a multi-step approach. First, I would read about the benefits of a certain food. Once I learned how tremendously beneficial something is for my mind and body, I would then learn ways to use it in my meals as basic as possible (free from sauces, as raw as possible to maintain its benefits). Then I pick some up at the grocery store and give it a shot. If it is something that I really cannot bring myself to eat consistently, then I re-evaluate new ways to eat it, ways that I will at least somewhat enjoy!

Sure, there are items of food that you absolutely can't bring yourself to eat, but maybe that is because you haven't found the best way to prepare it.

Also, what has helped me is keeping the mindset that although food and dining should be a pleasurable experience, it really only has one sole purpose and that is to fuel your body. Professional racecar drivers do not use your standard, regular unleaded, they go for premium fuel. I know that if I wish to continue to stay as active as I like to be, then I need to find the best possible fuel to put in my body, which means I absolutely need to find ways that I can enjoy eating said foods.

Secondly, exercise should also be enjoyable!

I can't believe how often I hear folks moan and complain about a workout they "have to do". Who says you have to do anything? I am assuming that if you are reading this blog, you at least have some freedoms and free time to choose what you wish to do at your leisure.

I always shake my head when I hear people complain about their workout, as if somebody, somewhere is cracking the whip on them forcing them into manual, slave labor.

If you are "exercising", but hate doing it, then change what you are doing! Do you have going to the gym? Go for a run outside. Can't run because it's winter? Go for a nice, long, challenging hike. Don't like running? Go for do some lane swimming or buy a bike.

There are SO many options available to people, yet somehow, folks everywhere make up their mind that "exercise" has to be this monotonous, torturous event.

There are days when I hate the thought of doing a specific workout as well. So instead of just skipping it altogether, I change things up and do something I enjoy doing instead.

I feel the problem with most people is that they know they should exercise and eat healthy, but feel that it just isn't 'fun', or requires too much effort. You may even feel relatively healthy at this point in time, so it is hard to see the number of benefits that will be paid back to you as you age gracefully if you lead a lifestyle that is active and healthy.

One thing that I remind myself on a day to day basis is that finding ways to enjoy healthy foods and finding exercises/activities that keep me interested is the best way to stick with something long-term. If you hate what you do or hate what you eat, there is not a chance in hell you are going to stick with it. You have the freedom, opportunity, and resources available to you right now at this very moment to find something that you will enjoy. If you don't have the resources available, then go make it happen!

Quote of the day:
"I was never afraid of failure, for I would sooner fail than not be among the best."
~ John Keats

Day 86 - Grow Younger Every Day Step 3: Believe in Yourself!

Confidence is a major problem for many people. Unfortunately, a lack of confidence can be a vicious cycle when it comes to somebody's personal health and fitness. Allow me to explain.

From a very young age, humans begin to care about what other people think about them. Whether it is trying to impress a friend of the same or opposite sex in school, our childhood years are spent (for the most part) trying to 'fit in'.

Some folks reach a point in their lives when they understand that trying to impress everyone else just ends in sadness and despair for yourself because it is impossible to make everyone happy. Most figure this equation out at some point in their lives, but depending on when this happens, it can lead to these vicious cycles.

Back to health and fitness. Confidence is oftentimes derived from how we perceive ourselves in the world around us; how comfortable we feel emotionally, physically, etc. Many of us are wishing to make a change to try and not only make ourselves 'look better' but to feel better about ourselves as well.

The problem with confidence arises when we believe in the hype and chaos that surrounds us. Let me give you an example. There has never been a time in human history when we have been so inundated with advertisements for how people should look. Product advertisements display unrealistic images of individuals who are more than likely feel inadequate. These advertisements lead to a desire to change something about yourself.

Great, I am all for that, actually! If you are out of shape, do not exercise, and have a poor diet, change can definitely be a good thing. Unfortunately, many folks only see 1 solution to their current problem. They wish to look just like the guy/girl in the advertisement.

Not only that, not only are many individuals striving for a perfect image, but they get this idea stuck in their head that they must do this as fast as possible. Maybe this is a byproduct of our society in general, always wanting things now. No more waiting or hard work for something right? I just want it now.

Because of this, folks turn to magic potions and gizmos to feed this hunger of instant perfection. You have all seen the commercials. You know, the ones where "Just 10 minutes with this ab chair and you can look like this!" Wrong.

Of course none of you have tried those silly things, right? Of course not!

There are a majority of people who turn to "quick fixes" because they do not have the confidence or personal willpower to make a change for themselves. Whether its laziness or just a disbelief that they can live a healthy lifestyle, the vicious cycle begins and continues from there. People believe that they need that extra 'thing' whatever it may be to be their own success tool.

There is a reason why the health and fitness industry thrives on failure. If people did things on their own, made changes to their lifestyle, cleaned up their diet, and made a life-long commitment to change for the better, then there would be a lot of companies out of business.

There is no other industry (that I can think of) that thrives on people's failures. You try one magic gadget, you fail, give up and quit for a while. You then hop back on the horse, and try something else. Rinse and repeat.

I had a similar conversation with my wife the other day. I always think back to the character "Fat Bastard" from the movie Austin Powers. Remember when he says, "I eat because I'm unhappy, and I'm unhappy because I eat!" Everyone gets a chuckle...

But is this really that far from the truth for most people?

Folks are unhappy because they are overweight/inactive/lazy/etc., yet when they wish to make a change in their lifestyle, they try and fix things as quickly as possible with some fad diet or "new fitness craze", which puts them right back to where they started.

Step 3 to become happier and healthier is believe in yourself. Life is a long journey. You have time to grow and make mistakes, but believe in yourself that you can make more positive changes than negative mistakes. Those mistakes that you do make, assess the who/what/where/why/how and learn from it. Move on, and don't beat yourself up.

This step is all about believing that you can make your own decisions and changes for the better. Do not rely on a "breakthrough" pill that helps you lose weight. Spend your time talking with educated folks. Research online and get educated. Use the resources you have at your disposal and start making small changes for the better. Believe that you can.

I will detail in future blogs the steps you should now take to find the foods and activities that you enjoy and do them often. Move often, eat well, believe that you can do that!

Quote of the day:

"Nothing is easy to the unwilling."
~ Thomas Fuller

Day 85 - Warrior Training End of Phase 3: Performance Phase

My performance phase from my Warrior Training schedule went very well. The goal of the performance phase is to take or build upon strength gains from the previous phase, and make the muscles more performance-based or functional.

I used the Post Activation Potentiation (P.A.P.) workouts from P90X2 to accomplish this goal. I will be focusing more on upper body performance during my 'bridge' program between Warrior Dash and Tough Mudder, as Warrior Dash has some more basic obstacles and is more running-focused. So, because of this, I was mostly focused on not only increasing my leg performance for running, but also preparing my feet for running in my Vibram Five Fingers.

I have mentioned this in previous posts that I am intending on running both the Warrior Dash and Tough Mudder in my Vibrams due to the amount of mud involved in both runs. I feel that the Vibrams will keep my feet as mud-free as possible.

I was able to get up to 8.5km in distance in my Vibrams. The Warrior Dash race is only 5km or so, but I am needing to prepare myself for the 18km distance of the Tough Mudder.

A notable adjustment here with my schedule was that I used P.A.P. Upper twice per week for the first 2 weeks of the Performance Phase, but then swapped the workouts out for P90X2 Chest, Back, and Balance as well as a modified Shoulders & Arms MC2 routine from Tony Horton's 1on1 series. I did this so that I could build more upper body strength rather than performance.

I now head into a recovery week leading to Warrior Dash on the 21st of July. During this week I plan on doing a couple light runs, some stretching, some foam rolling, and just general rest and recovery. I think many people oftentimes overlook the importance of recovery, and feel as though they need to work hard right up to an event. In actuality, you have to give your muscles time to actually repair and recover. This recovery period varies depending on the event you are training for, but a good rule of thumb is to allow 5-7 days recovery.

Last year when I ran Warrior Dash, I will admit that I was a bit cocky heading into the event, and did the "Base & Back" routine the very day before the event, which left my legs very fatigued the day of. This year I am not making the same mistake and plan on 'peaking' for the event at the right time.

I will be taking as much video as I can at this year's Warrior Dash and post it next week so stay tuned!

Also, let me know if you have any questions regarding any of the training that I haven't addressed here.

Quote of the day:

"Do not wait to strike till the iron is hot; but make it hot by striking."
~ William B. Sprague

Day 84 - Motivational Saturday

Very cool stuff here! Exercise and training is one thing. Whether you spend time in a big box gym, a small fitness 'studio', a home gym, etc., you are only doing one thing, and that is training. Training is great, but go and find something that you enjoy and test out your new body. Enjoy life! I am not necessarily advocating some of the things practiced in this video, but it should give you enough fuel to find something that you enjoy doing!

Quote of the day:

"There is no failure except in no longer trying."

~ Elbert Hubbard

Day 83 - Grow Younger Every Day Step 2: Eat Naturally

Time for step 2 folks: Eat Naturally

I spend a lot of time reading through the latest in health and fitness 'trends'. I am not going to go into detail on every single diet plan and exercise regimen out there, as there are FAR too many to keep track of.

Let's look at the facts, and think about this as honestly as we can. Nearly every single person/specialist/expert in the health and fitness industry who is trying to gain some attention is trying to do something different. This is pretty common practice if you are running a business, you want to stand out from the crowd and do something different or educate folks with something they have never heard of.

In many cases, that is how you sell products/books/DVDs/educational classes, etc., is to be different than the guy/girl next to you. You have to grab attention. You've all seen it, every diet book out there promises you that it is the one that works. It is the one book that is the easiest and best possible way to structure your diet.

Take a step back for a second. Think about the health and fitness industry. It is one of the only industries in the world that thrives on failure. Think about it! If everyone was thin, happy, and healthy, we wouldn't need experts telling us how to eat and exercise.

Because of this, there is literally an endless sea of "experts" who claim to have the 1 solution to everyone's problem.

Here is another swift dose of reality; no two people are the same, so why should they live their lives the same way?

I am proposing you follow 2 simple steps. That's it, 2! I know, I know, I sound just like 'those folks' who sell their books, but I promise you this is much easier.

Step 1: If man made it, don't eat it.

Pretty simple right?

Doritos? Man-made. Cola? Man-made.

Step 2: If nature made it, eat it.

Apples? Nature made it. Avocados? Nature made it.

Sure, there are some grey areas when following these 2 simple steps. You may even be thinking of some scenarios right now. I am asking you to think about this and follow it as closely as you can.

Eat things that nature intended us to eat. Fruits, vegetables, lean meats, eggs, fish, healthy sources of fat, nuts, grains, etc. Get rid of the preservatives and extra ingredients in your food (as best you can) and I am sure you will not only feel better, but you may surprise yourself with the changes in your body composition!

Quote of the day:

"If you care at all,you'll get some results.If you care enough, you'll get incredible results."
-Jim Rohn

Day 82 - Grow Younger Every Day Step 1: Exercise

In following the theme of this blog; "A Better You, to Grow Younger Every Day", I have compiled a list of steps/tips/pieces of advice that everyone can do to improve their lives. This list is based around the idea that not everyone is perfect, but if you try to fulfill the requirements on this list, you should become a much happier, healthier person.

So, the first in my list is exercise. For my usual readers, this first step is probably a no-brainer, as many of you probably live a life with plenty of exercise already. If not, I highly recommend you get your butt moving!

If you didn't already know, exercise is a tremendous tool to keep your body youthful and less prone to injury/illness. Although it plays a part in weight loss, what you eat (diet) really is the better tool to successfully lose weight and maintain a healthy body composition. (more on that in a future blog)

Exercise is so much more than that, however. It makes the cardiovascular system more effective/efficient, it improves cognition, it can relieve symptoms of anxiety and depression, it improves confidence, it makes the bones, muscles, ligaments, and connective tissues stronger. The list goes on and on!

One of the biggest problems with exercise, however, is there seems to be a vast discrepancy with some people as to what they believe exercise actually is. Gardening is not exercise. Walking your dog is not exercise. Walking through the mall is not exercise. Sure, all of those mentioned activities are great ways to get active, but they are certainly not exercise!

Exercise should be challenging, you should sweat, you should be breathing hard, and it most certainly should be raising your heart rate to a respectable level, that is when change happens.

You see, when you push your body outside of its comfort zone, into a place when it is struggling to 'keep up', that sends signals to your brain causing a cascade of hormonal releases throughout your body. These hormones are the ones that signal growth and improvement in your tissues.

Why is growth important?

Think of your body like a constant construction site. When you are a kid growing up, your body is growing, adapting, and changing. This is like springtime for your body, your bones, ligaments, muscles, and cells are all new and enjoying the swath of growth hormones. These growth hormones are like a brand new construction site, building, improving, and expanding.

Unfortunately, as we age, these 'growth' hormones begin to slow down. Your body, which was once a construction site of growth and improvement is now beginning a slow decay. Sure, there are little construction projects going on all over, but for the most part, decay is winning over the growth.

Exercise, and the subsequent flood of growth hormones caused by intense exercise, recruit a whole new construction crew to continue building your body and improving your body just like when you were a child. Healthy food is great in many ways, but it exercise that sends the signals to you brain and body that you are still growing and improving, and that, is the best way to stay young!

So here's the deal with my "Grow Younger Every Day Step 1"; exercise intensely 5-6 days a week. This does not need to be an all-day affair, as science has shown as little as 20 minutes of intense exercise a day makes monumental improvements, but make those 20 minutes count! In a future step, we will discuss what intensity really means, but for now, just focus on challenging yourself physically 5-6 days a week, no questions asked.

At this point in time, I really don't care how busy you are, nor does it really matter. All that matters is that you get active. Find the time to do something challenging. I am sure you find time to eat, and find time to go to the bathroom, and you probably even find time to shower and wash yourself. Well, consider exercise as one more piece of that puzzle needed to maintain your body - because it is.

This is outside of the fact that you should be as active as you possibly can (remember gardening and walking your dog?). In future posts, we will also discuss the need for recovery and 'downtime', but for now, get off you butt and get moving, and make it count!

Quote of the day:

"Choice, not circumstances, determines your success."
~Author Unknown

Day 81 - You Are What You Eat

We have all heard this term before, but don't think that everything you put in your mouth stays in your body and is digested. Just keep in mind, there are things that come out the other end - and that will be as far as I go with that!

When you eat your food, your teeth chew it up, then the juices in your stomach breaks things down further into a paste. This paste then travels through your intestines where the nutrients are absorbed through the spongy walls. For most people, however, 5-10% of this paste just keeps passing on through and is expelled as waste. 

For the most part, fat digests easily and passes through the intestinal walls quickly. Keep in mind that animal protein sources are absorbed better than plant-based sources. Then we come to carbs. Glucose and starchy carbs (i.e. chocolate, potatoes) are absorbed rapidly, whereas high-fiber carbs like in fruits, vegetables and grains take their sweet time passing through your system.

Not only that, but fiber seems to prevent your body from absorbing certain calories and can even lower cholesterol levels. Therefore, a specific amount of broccoli and chocolate may register as the same number of calories in a laboratory, but that does not mean that they act the same way in your body.

Studies have shown that individuals with high-fiber diets have close to 20% of their daily ingested calories move through their digestive system without being absorbed. Less calories this way can lead to less body fat!

Quote of the day:

"Happiness is more a state of health than of wealth."
-Frank Tyger

Day 80 - Muscle Loss

For the longest time, there was this belief that as people age, their muscle tissue decreases. This is in fact true, but this is a sort of chicken-and-egg problem. Does your muscle tissue disappear because you age, or because you stop using your muscles as you age?

Studies are now showing that it is in fact possible to continue muscle growth with strength improvements later in life. Yes, men have lowered testosterone as they age, but there is more to it than that. Once you hit the age of 65, sure, you may not be making major muscle gains, but you can still use resistance training to reduce the loss of muscle. 

Not only that, men and women can greatly benefit from resistance training throughout life to help strengthen bones, muscles and connective tissues which can help reduce the risk of injury as we age.

From the Boston Globe:
Beginning at age 30, most of us lose about 1 percent - or a third of a pound - of muscle every year, as the body starts tearing down old muscle at a faster rate than it builds new tissue. (It’s why world weight-lifting records for the 60-year-old age bracket are 30 percent lower in men and 50 percent lower in women compared with records in the 30-year-old bracket.) The loss of muscle, which burns more calories than fat, slows the body’s resting metabolic rate, causing us to pack on fat pounds through the years. While we can’t completely halt this aging process, researchers believe we can do a lot to slow it down, mostly through resistance training, or weight training, that targets specific muscle groups.

Oftentimes there is a great deal of misinformation surrounding resistance training. I personally believe that many people automatically think of "beefed up meatheads" when they think of resistance training when in fact the style and type of training can be tailored specifically to any individual's needs!

People of all ages can benefit from a properly-designed resistance training program. If you ever have any questions, you are obviously welcome to educate myself by reading any of my blogs, but do not hesitate to e-mail me to ask me anything that may not be covered here. Not all personal trainers are the same, and only a Certified Strength and Conditioning Specialist can help you with certain aspects of your health and fitness journey!

Quote of the day:

"There is little you can learn from doing nothing."

~ Zig Ziglar